Sleep apnea could be getting in the way of you getting solid sleep, but don't let that happen for much longer. Not having enough sleep during the night can significantly impact your daily life. Please consider the following advice on improving your sleep potential, despite having sleep apnea and all its symptoms.
Try losing a few pounds, if you suffer from chronic sleep apnea. Controlled studies have proven that people with this sleep disturbance benefit greatly after losing 20 or more pounds. Symptoms may even diminish completely, so you now have yet another reason to get your weight down to a healthier number!
Improve your sleep apnea by slimming down a bit. Recent research showed dramatic improvements in overweight men who shed 25 pounds over a period of one year to reduce sleep apnea symptoms. In some cases, the weight loss resulted in a cure of sleep apnea where no further treatment of the condition was necessary.
Taking up a musical instrument (especially a wind instrument) can have a positive effect on your sleep apnea. A German study found that didgeridoo playing gives you better motor control over your airways. The upper air passage muscles control the size of your airway. This is why playing this instrument regularly will help strengthen these muscles, and reduce snoring and sleep apnea symptoms.
It is best to have your sleep apnea diagnosed and treated by a doctor. If left untreated, you won't be getting the needed rest you need, which will leave you feeling tired and unable to concentrate the next day, and may even lead to serious health problems down the road.
People who do not have a partner sleeping with them may not know they suffer from sleep apnea. If you wake up with a dry or sore mouth, wake up out of breath, have morning headaches, insomnia, and/or go to the bathroom frequently during the night, you may have sleep apnea and should talk to a doctor.
Start sleeping on your side. When you sleep on your back and have sleep apnea, your airway gets block by your tongue and throat tissues. To avoid rolling onto your back once you are asleep, try sleeping with pillows cushioning your side. This helps prevent you from turning onto your back.
Keep your bedroom in prime shape for sleeping. Insomnia and sleep apnea are often connected. This makes keeping an environment in which you sleep at the right temperature, lightness level and sound level important for helping you get a good night of rest. The right environment also means leaving your stresses outside the bedroom to ensure you are relaxed enough to fall asleep.
If you do not know if your snoring is from sleep apnea or just simple snoring, try using a sleep diary. In this diary, you will need to record how much time you spend in bed, the number of times that you awaken each night, and how tired you feel when you arise in the morning.
Of course, for a solid diagnosis of sleep apnea, you must see a doctor. Nonetheless, healthy, self-help techniques may help and won't hurt. Everyone can benefit from getting thinner or quitting smoking, but this goes double for those suffering from sleep apnea. You should stay away from alcohol, anything caffeinated and even heavier meals within the hours leading up to bed time.
Although there are many things, you can do yourself regarding sleep apnea, don't forget the help of the medical community. When dealing with a problem as serious as sleep apnea, you need to seek the help of a doctor as well as a sleep clinic in order to avoid any serious medical problems.
Sleep is one of the most necessary things in life; you do not have to let sleep apnea control you. Keep the advice you've read in mind to help you decide what to do about sleep apnea.